10 best ways to keep heart healthy:
Healthy lifestyle makes your heart healthy. Here are 10 things you can do to take care of your heart.
Give up smoking:
Quit if you smoke. It's the single best thing you can do to keep your heart healthy.
Smoking is the main cause of coronary heart disease. One year after quitting, your risk of heart attack is half that of a smoker.
Get active:
Being and staying active can lower your risk of heart disease. It can become a good mood and stress improver.
Do moderate intensity aerobic exercise per week. 30 minutes of activity five days a week is one way to achieve this. Also do other things, like cycling to work.
Keep your weight under control (manage your weight):
Being overweight can increase the risk of heart disease. So follow a healthy and balanced diet with low fat and sugar, regular physical exercise with enough fruits and vegetables.
Find out if your weight is healthy with the BMI calculator. If you are overweight then use this 12 week weight loss plan.
Eat more fiber:
Eat enough fiber to reduce your risk of heart disease. Aim to eat at least 30 grams of fiber a day. Eat fiber from a variety of sources such as whole grain breads, bran, oats and whole grain cereals, potatoes (with skin) and enough fruits and vegetables.
Cut down on a saturated fat:
Eating too many foods high in fat can increase the amount of cholesterol in your blood. This can increase your risk of getting heart disease. Choose thinly sliced meats and low-fat dairy products. Like 1% fat milk instead of full fat milk.
Get your 5 a day:
Eat at least five portions of vegetables and fruits throughout the day. They are good sources of fiber, vitamins and minerals. There are also plenty of healthy ways to get your 5 parts a day. Like adding chopped fruit to your cereal and adding vegetables to your pasta sauces and curries.
Cut down on salt:
Avoid using table salt for healthy blood pressure, and avoid using too much in your food. Once you get used to eating foods without added salt, you can give it up completely.
Pay attention to the amount of salt in ready-made foods. Most of the salt we eat is already in the food we buy. Look at food labels. A food has a high salt content if it contains more than 1.5 grams of salt or 0.6 grams of sodium per 100 grams. An adult should eat less than 6 grams of salt a day - that's about one teaspoon.
Eat fish:
Eat fish twice a week which includes oily fish. Fish such as mackerel, sardines, fresh tuna and salmon are sources of omega 3 fats that provide protection against the risk of heart disease.
Pregnant or lactating women should not eat more than two portions of oily fish a week.
Drink less alcohol:
Don't forget that alcohol contains calories. If you have serious health problems (including heart health) try to stick to the recommended daily alcohol limit.
Read the food label:
When shopping, it's a good idea to look on food and drink packaging to see how many calories and how much fat, salt and sugar the product contains. Understanding what's in a food and how it fits in with your diet will help you make healthier choices.
Disclaimer: All articles published in Health & Fitness category of Health Advice are prepared on the basis of interaction with doctors, experts and academic institutions. The facts and information mentioned in the article have been checked and verified by our team. All guidelines have been followed while preparing this article. The related article has been prepared to increase the knowledge and awareness of the reader.
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